hello Doctors, my son is 10 year old, and his weight is 43kg....he is looking fatty..he is not eating much, at a time eating 2 chapattis morning, afternoon and evening sometime rice replace with chapattis, occasionally eating 3-4 chapattis with his favourite non veg gravy also he likes to eat non veg gravy, outsides foods are also occasionally....packaged chips and chocolate also occasionally. pls suggest what to do to reduce his weight...plssss

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Accepted Answer

To help your 10-year-old son manage his weight, it's important to focus on a balanced diet, regular physical activity, and healthy lifestyle habits. Here are some strategies you can implement:

1. Balanced Diet:

Incorporate Whole Foods: Emphasize whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients without excess calories.

Limit Processed Foods: Reduce the intake of packaged snacks, chips, and sweets. Instead, offer healthier snack options like fruit, yogurt, or nuts.

Portion Control: Serve appropriate portion sizes. Use smaller plates to help manage portions and prevent overeating.

2. Regular Meal Schedule:

Consistent Meals: Encourage regular meal times with breakfast, lunch, and dinner, along with healthy snacks. This can help regulate hunger cues and prevent binge eating.

Homemade Meals: Prepare more homemade meals instead of eating out, which allows you to control ingredients and portion sizes.

3. Encourage Physical Activity:

Active Play: Aim for at least 60 minutes of physical activity daily. This can include sports, biking, swimming, or active games.

Limit Screen Time: Encourage breaks from screens (TV, video games) to promote more active playtime.

4. Model Healthy Behavior:

Family Involvement: Make healthy eating and active living a family affair. Involve him in meal planning and preparation, and participate in physical activities together.

Positive Reinforcement: Encourage healthy choices and celebrate small successes without focusing on weight alone.

5. Hydration:

Water Intake: Encourage drinking water instead of sugary beverages. Keeping hydrated can help manage hunger and reduce unnecessary snacking.

6. Consult a Professional:

Pediatrician or Dietitian: Consider seeking advice from a pediatrician or a registered dietitian who specializes in children’s nutrition. They can help create a personalized plan that suits your son’s specific needs and growth patterns.

7. Mindful Eating:

Encourage Mindfulness: Teach him to eat slowly and listen to his body’s hunger cues. Eating mindfully can help prevent overeating.

Helpful Resources:

The American Heart Association offers guidance on healthy eating for children.

HealthyChildren.org provides information on managing overweight and obesity in children.

These strategies can help promote healthy weight management for your son while ensuring he gets the nutrients he needs for growth and development.